Prone Shoulder Flexion Holds
Starting Posture
Start by lying face down on a yoga mat or flat surface, arms by your sides with palms facing down. Engage your core muscles to stabilize your body.
How to Exercise
Slowly lift your arms off the floor and extend them straight out in front of you, while keeping them at shoulder height. Hold this position for 10-30 seconds, focusing on keeping your shoulder blades down and back. Slowly lower your arms back to the starting position.
Breath Control
Inhale deeply as you lift your arms, expanding your chest and engaging your core. Exhale slowly as you hold the position and lower your arms back down.
Common errors
Common errors include lifting the arms too high, shrugging the shoulders, or arching the back. Make sure to engage your core muscles and keep your body in a straight line.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper form throughout the exercise to avoid straining your shoulders. Keep your neck in a neutral position and avoid shrugging your shoulders. If you feel any discomfort or pain, stop the exercise immediately.
Cautions
Avoid this exercise if you have any shoulder injuries or pain. Consult with a healthcare professional before attempting this exercise if you have any concerns about your shoulder health.